Thursday 3/9/17
WARM UP
Trainer’s Choice
FIRST…
Every 2 Minutes for 12 Minutes of:
5 Pause Back Squats (3 second pause at the bottom)
150M Row Sprint
*Build up in weight to 75%. Try to avoid bouncing out of the bottom position.
WOD
5 Rounds of:
5 Handstand Push Ups or 2 Wall Climbs
10 Pistols or 20 Air Squats
15 Toes to Bar or Knees to Chest
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
*20 Minute Cap
LEVEL 1:
35/45lb Deadlift/Hang Power Clean/Push Jerk
LEVEL 2:
55/85lb Deadlift/Hang Power Clean/Push Jerk
LEVEL 3:
105/155lb Deadlift/Hang Power Clean/Push Jerk
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